Warm up
400m Run
20 Empty Bar Thrusters
15 Push ups
10 back squats
Then
1:00 in a deadhang from pull up bar

Strength (1 or 2 shorts sets to get warmed up for this)
1 or 2 Rounds Max Rep Back Squat @ 65-75% 1RM
Rest 4:00 between sets
Yes we did this a couple weeks ago.
*These percentages are not exact. Shoot for a percent you think you can get
between 15 and 20 reps. Not shooting for 30+ plus this time. If you start your first set and think you are going to go over 20 stop, rest 4 minutes, add weight and go for that heavy 15-20

Wod
AMRAP 2:00 x 5
12 Thrusters 75/60lbs
4 Ring Dips
3 STRICT pull ups (no kip today, banded strict is ok)
Rest 2:00 between AMRAPs. Restart each AMRAP

20 Spiderman Lunges
Then 1:00 of PVC Pass Throughs
Then 15-12-9 Empty Bar Hang Snatches Lateral Burpees Over the Bar

Squat Snatch
6×3 @ 70-80% Drop and Reset
2 more weeks of focusing on this lift. hope you are getting the work done and not avoiding this.

Focus today is the lifting. Don’t “save energy for the workout”

Wod-
4 Rounds
Row 500 (sub ski or 25/20 cal bike)
20 Push ups
With this only being 4 rounds really treat these rows as a much of a sprint as you can.

2 Rounds
12/8 Calorie bike
10 Hollow Rocks
8 V-Ups
6 Muscle Cleans
* *Light-to-moderate weight
*40 minute total time on the wod, lets hustle.

We will give you a few minutes to get ready for the wod and go over power cleans. Choose your progressions for the toes to bar and find a spot. If you can do a few toes to bar don’t abandon them. Start with them and switch to knee raises.

Pepper Watts”
AMRAP 4:00 x 5
7 Power Cleans
8 Toes to Bar
7 Power Cleans
8 Toes to Bar
Max Calorie in remaining time
Rest 3:00
Barbell: 135/100lbs
If you complete 160/110 calories, you may stop. make note of the total time on the clock if you get to that point and put that in your notes of your score.

Extra
AMRAP 3 Minutes x 3 Run 300m
Max HSPU* in remaining time
Rest 3:00 between
AMRAPs
*R1: Strict HSPU
R2: 2/1“ Deficit Kipping
HSPU R3: Kipping HSPU

This can be done with regular push ups as well.
R1 regular push ups
R2 deficit push ups
R3 Push ups on an incline.

5 Inchworms Then Climb the Ladder for 4 Minutes
2 KB High Pulls (Moderate weight)
2 Jumping Lunges 4,4,6,6,8,8..
Then Calf/Achilles mash on barbell or KB

Strength
Snatch Pulls 4×3 @ 70-90% 1RM Snatch
*notice this is not a “high pull”
-video below


Wod
For Time 3-6-9-12-15-18
Box Jump 24/20″
KB Swing 70/53lbs
*shooting for 12 minutes or lower on this
*step ups to full extension are still rx. If you are worried about missing a box jump… you are probably going to miss a box jump.

Wod and strength will go by fairly quickly today
grab a rower and head outside for a 3k row. Try to keep your strokes per minutes at the rates below if you want to get an idea of how each affects your pace.
Every 250m, rotate through the following stroke ratings. Strokes per minute is on the bottom left of your rower screen
1) 21-23 spm
2) 25-27 spm
3) 29-31 spm
4) Open (athlete’s choice)

AMRAP 6 Minutes
200m Run
10 Step Ups 20/16”
5 Ring Rows
Then :60 Deadhang from Pull Up Bar
20 Squat Jumps

Strength
Push Jerk 2×15
First set is a warm up, second set should be near 15RM. May build between the two sets
Don’t know your 15rm you are about to find out. This is going to burn a little bit.

Wod
Ra’s al Drool
Every Minute for 9 Minutes, rotating movements each minute
1) 10 DB Box Step Overs 24/20″ 50s/35s
2) 15 DB Facing Burpees
3) Max Pull Ups – Strict is RX, do banded strict to scale or ring rows. No kipping today
9 total rounds, 3 rounds each.
*scale by weight and reps and banded or jumping pull ups. You want to finish the work within the minute
Score is pull ups

Extra work
3×12 Dumbbell GFYs 50’s/35s
A GFY is 2 lunges + 1 Squat
Yes that’s what it means.